Comfort food for me is curry. Being half Sri-lankan it’s in my roots that curry is delicious, nutritious and part of life. For me a good curry must include fragrant spice, vegetables and lentils. Or at least have those as side dishes. I’m not about the greasy, ultra spiced up meals with lots of sauce and no veg. Curry can be a great way to be creative with vegetables and give them a twist. It doesn’t have to be time consuming or complicated but it does have to be tasty.
Chicken and Butternut Curry
2018-01-03 13:49:48
Serves 4
Family friendly curry
Prep Time
15 min
Cook Time
40 min
Nutrition Facts
Serving Size
233g
Servings
4
Amount Per Serving
Calories 504
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 55mg
18%
Sodium 87mg
4%
Total Carbohydrates 64g
21%
Dietary Fiber 31g
124%
Sugars 5g
Protein 46g
Vitamin A
154%
Vitamin C
13%
Calcium
8%
Iron
47%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1/2 large butternut squash
- 3 medium carrots
- 1 tbsp rapeseed oil
- 3 chicken breasts
- 1/2 tin coconut milk
- 2 cups lentils
- 1 tsp tumeric, coriander, cumin
- 1/4 inch grated ginger
- 2 cloves garlic
- 80g mushrooms
Instructions
- Peel and chop the butternut squash (or use frozen chunks) and the carrots.
- Heat the oil in a pan and gently cook the butternut and carrots for 3 minutes.
- Meanwhile chop the chicken into bite sized chunks and set aside.
- Add the tumeric, coriander and cumin, it will smell fragrant and delicious. Stir around to coat everything. Next add the chicken and stir to coat.
- Pour in the coconut milk and add lentils. Top tip: if you use the smallest lentils they cook extra fast.
- Whilst this comes up to a simmer prepare the garlic cloves, I like to smash and chop mine. Grate the ginger and add the ginger and garlic to the pan.
- Finally add the chunks of mushrooms and simmer for a couple of minutes.
- Serve with rice and a sprinkle of coriander if you have it and your family will eat it (mine moan at the green stuff).
Notes
- I use frozen ginger and grate it with the skin still on, you could also use it fresh and peel it first.
https://www.dietitianuk.co.uk/